Mozzarella Cheese vs. Tofu
Nutrition comparison of Mozzarella Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and tofu:
- Both mozzarella cheese and tofu are high in calcium and protein.
- Mozzarella cheese is an excellent source of Vitamin A.
- Tofu has more thiamin, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and tofu has 76% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, mozzarella cheese is lighter in protein, lighter in carbs and heavier in fat compared to tofu per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Tofu | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 3% | 9% |
| Fat | 70% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and tofu are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than mozzarella cheese - tofu has 0.3g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and tofu contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both mozzarella cheese and tofu are high in protein. Mozzarella cheese has 167% more protein than tofu - mozzarella cheese has 21.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and tofu has 96% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and mozzarella cheese contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than tofu - mozzarella cheese has 197ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than tofu - mozzarella cheese has 18iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Mozzarella cheese and tofu contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Mozzarella cheese and tofu contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and tofu contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Mozzarella Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.016 MG | 0.081 MG |
| Riboflavin | 0.27 MG | 0.052 MG |
| Niacin | 0.094 MG | 0.195 MG |
| Pantothenic acid | 0.071 MG | 0.068 MG |
| Vitamin B6 | 0.062 MG | 0.047 MG |
| Folate | 8 UG | 15 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both mozzarella cheese and tofu are high in calcium. Mozzarella cheese has 64% more calcium than tofu - mozzarella cheese has 575mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 25 times more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 61% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and tofu contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.319 G |
| Total | 0.212 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Tofu | |
|---|---|---|
| linoleic acid | 0.566 G | 2.38 G |
| Total | 0.566 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or tofu contain more calories in 100 grams?Mozzarella cheese is high in calories and tofu has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and tofu has 76 calories.
Is mozzarella cheese or tofu better for protein?
Both mozzarella cheese and tofu are high in protein. Mozzarella cheese has 170% more protein than tofu - mozzarella cheese has 21.6g of protein per 100 grams and tofu has 8.1g of protein.
Does mozzarella cheese or tofu contain more calcium?
Both mozzarella cheese and tofu are high in calcium. Mozzarella cheese has 60% more calcium than tofu - mozzarella cheese has 575mg of calcium in 100 grams and tofu has 350mg of calcium.
Does mozzarella cheese or tofu contain more iron?
Tofu is an abundant source of iron and it has 25 times more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron in 100 grams and tofu has 5.4mg of iron.